Wednesday, 24 July 2013

By doing so, you only end up burning the calories you just had before hitting your existing fat cells, which is counterproductive if you're trying to lose weight. Remember that energy bars and drinks were designed with endurance athletes in mind, therefore may have hidden sugars and fat which give them a high calorie content.

Solution: Instead, have a low-calorie snack about an hour before the workout (allowing enough time for digestion), such as an apple and a half-cup of low-fat yogurt or cottage cheese. You won't sacrifice energy for the workout, and those minimal calories from the preworkout snack will be burned quickly during a 20- to 30-minute, moderate- to high-intensity cardio session.

Since your heart rate is not high enough, your body doesn't really get a workout from it.

Solution: Slow/fast workouts (interval training), where you sprint for one minute and then walk for two are best for burning fat. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout.

Like anaerobic weight training (training intensity where you are burning fuel without oxygen), combining high-intensity sprints (anaerobic) for 1 minute with walking (aerobic training intensity where you are burning fuel with oxygen) for 2 minutes also boosts your metabolism long after the workout, so you're still burning fat and calories hours after you've left the gym.

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air",and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.The intensity should be between 60 and 85% of maximum heart rate.When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.